Protein & fiber foundation

Build meals around adequate protein, plants, and minimally processed foods.

Nutrition · Daily · strong evidence

why it matters

Protein supports muscle maintenance with age; fiber and polyphenol-rich plants feed the microbiome and reduce cardiometabolic risk. Ultra-processed foods correlate with higher mortality in large cohort studies.

the protocol

1. Protein at every meal — Target ~1.2–1.6 g/kg body weight per day (adjust with a clinician if you have kidney disease). Split across breakfast, lunch, and dinner.
2. Half the plate plants — Vegetables, legumes, berries, nuts, olive oil, whole grains. Think Mediterranean or Blue Zones patterns.
3. Minimize ultra-processed foods — Reduce packaged snacks, sugary drinks, and fast food. If it has a long ingredient list you cannot cook at home, treat it as occasional.
4. Hydration baseline — Most adults do well with ~2–3 L fluids daily; more with heat or exercise. Urine pale straw color is a simple check.

track:

Daily protein (g)
Fiber (g)
Ultra-processed meal count